• BG at 7.20 a.m. was 7.60 (137)

MEDICATION

• Metformin at 7.30 a.m.
• Perindopril at 7.30 a.m.

DIET

• Oatmeal with teff, chia, and cocoa
• Flatbread with lentils

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 box squats
• 100 jackknife crunches
• 100 hand grip crunches
• 100 jumping jacks
• 100 high knee jacks
• 100 heel raises
• 100 stair steps
• 100 hamstring curls
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 mountain climbers
• Walked 5 km (3 mile)

• BG at 7.05 a.m. was 5.77 (104)

MEDICATION

• Metformin at 7.15 a.m.
• Perindopril at 7.15 a.m.
• Metformin at 7.00 p.m.

DIET

• Flatbread with lentils
• Noodle soup with mushroom, tofu, napa cabbage
• Rice with bottle gourd

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• Walked 5 km (3 miles)

• BG at 8.00 a.m. was 5.72 (103)

MEDICATION

• Metformin at 8.15 a.m.
• Perindopril at 8.15 a.m.
• Metformin at 8.00 p.m.

DIET

• Oatmeal with raisins, prunes, and banana
• Brown rice with spicy chicken, tofu, and long beans

EXERCISE

• 30 minutes of deep breathing
• 100 abdominal crunches
• 100 jackknife crunches
• 100 heel raises
• Walked 5 km (3 miles)

• BG at 7.07 a.m. was 7.21 (130)
• BG at 1.07 p.m. was 6.27 (113)

MEDICATION

• Metformin at 7.15 a.m.
• Perindopril at 7.15 a.m.
• Metformin at 7.15 p.m.

DIET

• Oatmeal with chia, teff, and cocoa
• One half-boiled egg
• Spicy chicken with brown rice, spinach, and winged beans
• Mixed vegetable soup

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 squats
• 100 jackknife crunches
• 100 high knee jacks
• 100 jumping jacks
• 100 heel raises
• 100 hamstring curls
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 hand grip crunches
• 100 mountain climbers
• 600 stair steps
• Walked 5 km (3 miles)

• BG at 8.10 a.m. was 6.66 (120)

MEDICATION

• Metformin at 8.15 a.m.
• Perindopril at 8.10 a.m.
• Metformin at 10.00 p.m.

DIET

• Oatmeal with chia, teff, and cocoa
• Fried rice with mixed vegetables
• Noodle soup with bitter gourd and cucumber

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 jackknife crunches
• 100 hand grip crunches
• 100 high knee jacks
• 100 jumping jacks
• 100 mountain climbers
• 100 heel raises
• 100 stair steps
• Walked 5 km (3 miles)

• BG at 9.00 a.m. was 7.60 (137)

MEDICATION

• Metformin at 9.15 a.m.
• Perindopril at 9.15 a.m.
• Metformin at 9.00 p.m.

DIET

• One half-boiled egg
• Oatmeal with chia, cocoa, and teff
• Rice with lamb, fish, and potatoes
• Flatbread with lentil

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 squats
• 100 mountain climbers
• 100 jackknife crunches
• 100 hamstring curls
• 100 high knee jacks
• 100 jumping jacks
• 100 hand grip crunches
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 heel raises
• 100 stair steps
• Walked 5 km (3 miles)

• BG at 8.07 a.m. was 6.49 (117)

MEDICATION

• Metformin at 8.15 a.m.
• Perindopril at 8.15 a.m.
• Metformin at 6.00 p.m.

DIET

• Flatbread with lentil
• Cup of tea with milk
• Brown rice with chicken thighs
• Thai fried rice with chicken, salad, and lassi

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 squats
• 100 jackknife crunches
• 100 high knee jacks
• 100 jumping jacks
• 100 heel raises
• 100 stair steps
• 100 hand grip crunches
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 mountain climbers
• Walked 5 km (3 miles)

• BG at 8.17 a.m. was 6.83 (123)
• BG at 4.30 p.m. was 6.44 (116)

MEDICATION

• Metformin at 8.30 a.m.
• Perindopril at 8.30 a.m.
• Metformin at 8.45 p.m.

DIET

• Oatmeal with teff, chia, and milk
• Croissant for mid morning break
• Fried rice with tempe, tofu, fish cake, and spinach

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 squats
• 100 jackknife crunches
• 100 high knee jacks
• 100 jumping jacks
• 100 hamstring curls
• 100 heel raises
• 100 hand grip crunches
• 100 mountain climbers
• Walked 5 km (3 miles)

• BG at 6.45 a.m. was 6.38 (115)

MEDICATION

• Metformin at 7.00 a.m.
• Perindopril at 7.00 a.m.
• Metformin at 7.30 p.m.

DIET

• Flatbread with lentils
• Cup of tea
• Brown rice with scrambled egg, tempe, fish cake, and okra

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 squats
• 100 jackknife crunches
• 100 hand grip crunches
• 100 stair steps
• 100 heel raises
• 100 jumping jacks
• 100 high knee jacks
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 mountain climbers
• 100 hamstring curls
• Walked 5 km (3 miles)

• BG at 7.30 a.m. was 7.10 (128)
• BG at 12.50 p.m. was 6.16 (111)

MEDICATION

• Metformin at 7.45 a.m.
• Perindopril at 7.45 a.m.
• Metformin at 7.30 p.m.

DIET

• Flatbread with lentils
• Cup of tea
• Brown rice with lentils, eggplant, okra, and potato
• Layered rice cake for mid afternoon snack
• Brown rice with lentils and bitter gourd

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 jackknife crunches
• 100 squats
• 100 hamstring curls
• 100 high knee jacks
• 100 jumping jacks
• 100 heel raises
• 100 mountain climbers
• 100 hand grip crunches
• 100 triceps extensions
• 100 biceps extensions
• 100 hammer curls
• 100 yoga tree poses
• Walked 5 km (3 miles)

Layered Rice Cake

(http://www.mykeuken.com/2016/10/pandan-custard-glutinous-rice-layers.html)

• BG at 7.10 a.m. was 7.10 (128)
• BG at 12.54 p.m. was 6.33 (114)

MEDICATION

• Metformin at 7.15 a.m.
• Perindopril at 7.15 a.m.
• Metformin at 7.10 p.m.

DIET

• Oatmeal with cocoa and milk
• Brown rice with snake gourd, tofu, and tomatoes
• Brown rice with tofu, squash, and egg

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 squats
• 100 jackknife crunches
• 100 hamstring curls
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 heel raises
• 100 jumping jacks
• 100 stair steps
• 100 hand grip crunches
• 100 high knee jacks
• 100 mountain climbers
• Walked 5 km (3 miles)

• BG at 8.05 a.m. was 6.71 (121)

MEDICATION

• Metformin at 8.15 a.m.
• Perindopril at 8.15 a.m.
• Metformin at 7.00 p.m.

DIET

• Cup of coffee
• Brown rice with spicy chicken, bottle gourd, string beans, and yogurt
• Cup of tea
• Banana for mid afternoon snack
• Brown rice with jacket fish, lentils, and sweet potato leaves

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 heel raises
• 100 mountain climbers
• 100 high knee jacks
• 100 jumping jacks
• 100 stair steps
• 100 hamstring curls
• Walked 5 km (3 miles)

Jacket Fish

(http://kuala-lumpur.all.biz/fish-fresh-frozen-cencaru-g59025#.WWTPgtV9600)

• BG at 8.30 a.m. was 7.27 (131)
• BG at 12.15 p.m. was 6.71 (121)

MEDICATION

• Metformin at 8.45 a.m.
• Perindopril at 8.45 a.m.

DIET

• Oatmeal with chia, teff, cocoa, and milk
• Cup of tea
• Flatbread with lentils
• Stir fried flat noodles

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 squats
• 100 jackknife crunches
• 100 jumping jacks
• 100 mountain climbers
• 100 hand grip crunches
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 high knee jacks
• 100 heel raises
• 100 stair steps
• 100 hamstring curls
• 100 wall sits
• Walked 5 km (3 miles)

MEDICATION

• Metformin at 7.00 a.m.
• Perindopril at 7.00 a.m.
• Metformin at 9.00 p.m.

DIET

• Flat bread with lentils
• Cup of tea
• Rice with spicy lamb, chicken, and salad
• Papaya for late evening snack

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 squats
• 100 jackknife crunches
• 100 jumping jacks
• 100 hand grip crunches
• 100 high knee jacks
• 100 heel raises
• 100 stair steps
• 100 hamstring curls
• Walked 5 km (3 miles)

Spicy Lamb

• BG at 7.30 a.m. was 6.66 (120)

MEDICATION

• Metformin at 7.45 a.m.
• Perindopril at 7.45 a.m.
• Metformin at 7.30 p.m.

DIET

• Oatmeal with teff, chia, and milk
• Cup of tea
• Chapati with lentils
• Papaya for mid afternoon snack
• Brown rice with spicy chicken
• Homemade sausages

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 box squats
• 100 hamstring curls
• 100 heel raises
• 100 stair steps
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 mountain climbers
• 100 hand grip crunches
• 100 high knee jacks
• 100 jackknife crunches
• Walked 5 km (3 miles)

• BG at 8.15 a.m. was 6.94 (125)
• BG at 12.15 p.m. was 6.05 (109)

MEDICATION

• Metformin at 8.30 a.m.
• Perindopril at 8.30 a.m.
• Metformin at 6.00 p.m.

DIET

• Brown rice with squash, lentils, fish cake, tofu, and sweet potato leaves
• Papaya for late afternoon snack
• Brown rice with spicy chicken, scrambled potatoes, lentils, and mustard green

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 jackknife crunches
• 100 squats
• 100 jumping jacks
• 100 mountain climbers
• 100 high knee jacks
• 100 heel raises
• 100 stair steps
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 hand grip crunches
• Walked 5 km (3 miles)

• BG at 7.45 a.m. was 6.99 (126)

MEDICATION

• Metformin at 8.00 a.m.
• Perindopril at 8.00 a.m.
• Metformin at 7.50 p.m.

DIET

• Oatmeal with sweet potato, teff, chia, and milk
• Fried noodles with fish cake, tofu, and sweet potato leaves
• Papaya for evening snack

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 squats
• 100 jackknife crunches
• 100 heel raises
• 100 stair steps
• 100 jumping jacks
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 hand grip crunches
• 100 mountain climbers
• Walked 5 km (3 miles)

• BG at 8.15 a.m. was 6.71 (121)
• BG at 3.30 p.m. was 6.22 (112)

MEDICATION

• Metformin at 8.30 a.m.
• Perindopril at 8.30 a.m.
• Metformin at 6.25 p.m.

DIET

• Oatmeal with sweet potato
• One banana for midmorning snack
• Papaya for midday snack
• Brown rice with tofu, mustard green and spicy chicken

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 box squats
• 100 jumping jacks
• 100 jackknife crunches
• 100 high knee jacks
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 heel raises
• 100 stair steps
• 100 mountain climbers
• 100 hand grips
• Walked 5 km (3 miles)

• BG at 8.13 a.m. was 7.16 (129)
• BG at 1.10 p.m. was 6.71 (121)

MEDICATION

• Metformin at 8.30 a.m.
• Perindopril at 8.30 p.m.
• Metformin at 7.00 p.m.

DIET

• Sir fried rice noodle
• Cup of coffee
• Brown rice with lentils, squash, okra, and mustard green
• Whole grain chapati with lentils

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 jackknife crunches
• 100 box squats
• 100 mountain climbers
• 100 jumping jacks
• 100 high knee jacks
• 100 hand grips
• 100 heel raises
• 100 stair steps 
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 mountain poses
• Walked 5 km (3 miles)

Happy Fourth!

• BG at 7.35 a.m. was 8.49 (153)
• BG at 12.45 p.m. was 5.55 (100)

MEDICATION

• Metformin at 8.15 a.m.
• Perindopril at 8.15 a.m.
• Metformin at 7.30 p.m.

DIET

• Barley with sweet potato, cocoa, and milk
• Brown rice with bitter gourd, winged beans, carrots, and chicken

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 squats
• 100 jackknife crunches
• 100 high knee jacks
• 100 jumping jacks
• 100 triceps extensions
• 100 biceps curls
• 100 hammer curls
• 100 heel raises
• 100 stair steps
• 100 mountain climbers
• 100 hand grip crunches
• Walked 5 km (3 miles)

Mountain Climbers

(https://impersonaltrainers.wordpress.com/2010/01/08/mountain-climber-on-floor-or-exercise-ball/)

• BG at 5.15 a.m. was 8.32 (150)

MEDICATION

• Metformin at 6.30 a.m.
• Perindopril at 6.30 a.m.
• Metformin at 7.30 p.m.

DIET

• Flatbread with lentils
• One half boiled egg
• Cup of tea
• Brown rice with pumpkin, mustard green, and lentils
• Brown rice with stir fried chicken and boiled okra

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 heel raises
• 100 jumping jacks
• 100 high knee jacks
• 100 jackknife crunches
• 100 hand grips
• 100 stair steps
• 100 squats
• Walked 5 km (3 miles)

• BG at 7.45 a.m. was 7.55 (136)

MEDICATION

• Metformin at 8.00 a.m.
• Perindopril at 8.00 a.m.
• Metformin at 8.30 p.m.

DIET

• Oatmeal with teff, chia, and milk
• Briyani with lamb and salad
• Brown rice with yellow pumpkin, lentils, and mustard green

EXERCISE

• 30 minutes of yoga
• 30 minutes of deep breathing
• 30 minutes of strengthening exercises
• 100 abdominal crunches
• 100 jackknife crunches
• 100 jumping jacks
• 100 high knee jacks
• 100 heel raises
• 100 stair steps
• Walked 5 km (3 miles)